Tasty, satisfying & high in protein

Home-made soup is incredibly easy to prepare & so good for you. You can have a satisfying meal in one bowl which is nutritionally dense, low in calories & carbs, making it ideal for the health-conscious. Home-made soups are so much fresher, tastier & healthier with shop-bought varieties, which are usually loaded with sugar, salt, additives & preservatives. This recipe is suitable also for vegetarians & vegans & those on a gluten-free diet. A great all-rounder!

It is also super for using up those vegetables lurking in your vegetable drawer & there is minimal washing up as it is all one-pot cooking! I love making up a big vat of soup in the weekend so that I can take some to work for packed lunch and for busy days when I will be time poor in the evening, but still want something nutritious & tasty for dinner. (But not a takeaway!)

Soup is a terrific way of combining different flavours & textures together & persuading the little ones to eat more veg!

This kale, lentil & squash soup is fragrant, tasty & satisfying. It is spiced with ground cumin, paprika, chilli powder & cayenne pepper & lentils boost the protein & fibre content. Chunks of squash & black kale add texture & nutrients. It is also quick to prepare (about 30 mins) & freezes well.

Serves: 4

Preparation time: 20 mins

Cooking time: 30mins

Ingredients

• 1 tsp coconut oil
• 2 medium red onions, diced finely
• 3 plump garlic cloves, crushed
• 3 celery stalks, diced finely
• 1 large leek, sliced finely
• 2 red chillies finely chopped or 2 tsp chilli powder
• 1 1/2 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp sweet paprika
• Optional: Pinch of cayenne pepper
• 1 bay leaf
• 270g squash, peeled & cut into 1.5cm chunks (sweet potato & carrot can be used instead)
• 1 x 400g can of chopped tomatoes
• 1.5 litres or vegetable stock (I use bouillon powder)
• 200g red lentils
• 1 tbsp tamari
• salt & pepper
• 60g black kale, stems trimmed
• Optional: 2.5 tbsp protein powder (pea, soya bean or whey work well)

Garnish: optional: sprinkle of ground flaxseed

Method

• In a large non-stick pot melt the coconut oil. (If you want to reduce the calories further, you could always sauté using a little water). Add the chopped onions, crushed garlic, chopped celery, leek & red chillies. Brown for about 5 mins.
• Add the spices & bay leaf. Cook for about 2 mins (until the spices give of their fragrance) & then add the squash chunks (or sweet potato & carrot if you are using these).
• Add the chopped tomatoes, stock and lentils. Bring to a boil.
• Simmer for 25 mins until squash is tender.
• Add tamari.
• Season with salt & pepper.
• Add the kale and add the protein powder, if using. Cook for a further 3 mins. Serve.
• Optional: garnish with a sprinkle of ground flaxseed or freshly chopped coriander.

Garnish of ground flaxseed adds to the nutritional value

Don’t forget you can find my favourite recipes in my FREE eBook here.